Coupon Kitchen - Seafood specials at Harris Teeter

By Alison Arnold

Published: Wednesday, October 9, 2013 at 12:30 a.m.

Last Modified: Tuesday, October 8, 2013 at 1:51 p.m.

This week, eating healthy and delicious meals is easy with the seafood and produce sales at Harris Teeter. The menu is full of shrimp and fish but you could easily substitute chicken breasts for most of the meals if you aren’t a seafood fan.

The subtotal for all three meals below is $32.05, or $2.67 per serving. Most of the items below can be found in the Harris Teeter ads in today’s StarNews.

Coupon Kitchen features recipes based on weekly sales at Harris Teeter, Lowes Foods and Food Lion, rotating between the stores each week. For a full week of recipes, coupons and extra savings, visit www.Coupon-Kitchen.com

Shopping List

Shrimp scampi spaghetti squash boats:

2 medium spaghetti squashes (2 lbs each) ~ $4

1 lb shrimp ~ $9

1 lemon – $.69

Spinach tilapia with Mediterranean orzo pasta salad:

4 4-oz tilapia fillets ~ $4

Fresh Express spinach, 9 oz – $1.99

1 lb Fresh Foods Market Mediterranean orzo pasta salad – $4.99

Sautéed cod with spinach & rice:

1 lemon – $.69

Green onions – $.69

1 small ginger root ~ $1

4 4-oz cod fillets ~ $5

Shrimp scampi spaghetti squash boats

2 medium spaghetti squashes

2 tsp minced garlic, divided

2 Tbsp olive oil, divided

2 Tbsp dried basil

2 tsp lemon zest

2 Tbsp lemon juice, divided

1 lb shrimp, peeled and de-veined

½ tsp salt

½ tsp black pepper

Cut each squash in half lengthwise and scoop out the seeds and fibers with a spoon. Place in a small amount of water in the bottom of a microwave safe dish. Place the spaghetti squash cut side down in the dish and microwave for 8 to 10 minutes.

Add 1 tsp minced garlic and 1 Tbsp olive oil into a small bowl and smash into a paste. Add basil, lemon zest and 1 Tbsp lemon juice to bowl and stir. Set aside.

Meanwhile, heat ½ Tbsp oil in a large skillet over medium-high heat. Sprinkle shrimp with salt and pepper. Add half of shrimp to pan; sauté two minutes or until almost done. Transfer shrimp to a plate. Repeat with another ½ Tbsp olive oil and remaining shrimp. Set aside.

Remove the spaghetti squash from the microwave and use a fork to create spaghetti-like strands on each half, leaving the squash in the shell. Divide lemon-garlic paste among each spaghetti squash boat and stir. Divide shrimp among each squash boat; serves four.

Spinach Tilapia

4 4-oz tilapia filets

½ tsp salt

½ tsp black pepper

1 Tbsp olive oil

½ tsp dried oregano

1 cup chopped fresh spinach

1/3 cup panko bread crumbs

2 Tbsp Parmesan cheese

1 lb Harris Teeter Mediterranean orzo pasta salad

Preheat oven to 400 degrees. Place fish on foil-lined shallow baking pan; season with salt and pepper.

In a medium bowl, combine olive oil and next four ingredients. Divide mixture evenly among fish filets, pressing lightly so mixture adheres to top of fish.

Bake 15 minutes or until fish flakes easily with a fork. Divide orzo salad among four plates and top with fish; serves four.

Sautéed cod

¼ cup fresh lemon juice

¼ cup chopped green onions

2 Tbsp honey

1 Tbsp low-sodium soy sauce

2 tsp minced ginger

1 Tbsp olive oil

4 4-oz cod filets

½ tsp salt

½ tsp pepper

4 cups of fresh spinach

1 cup brown rice

Mix first five ingredients in a bowl, stirring well with a whisk.

Heat olive oil in a large skillet over medium-high heat. Season fish with salt and pepper and add to pan. Cook three minutes on each side or until fish flakes easily when tested with a fork or until desired degree of doneness.

Cook rice according to package directions.

Arrange one cup of spinach on each plate. Top spinach with cod and drizzle with two tablespoons dressing. Serve rice on the side.